What are FODMAPs?
Most of you are probably already quite familiar with carbohydrate; at least, how carbohydrate affects blood glucose. There are different kinds of carbohydrates, including a group called fermentable short-chain carbohydrates. FODMAPs is an acronym for “fermentable, oligo-, di- and monosaccharides and polyols.” This group of carbs is fermented, or used as food, by bacteria in the gut. Fermentation can cause those pesky symptoms of IBS, such as bloating, gas, and cramping or pain. FODMAPs pull water into the gut, which in turn, can cause diarrhea. Some people are more affected by these symptoms than others.
What foods contain FODMAPs?
FODMAP-containing foods are found just about everywhere. Here’s a short list:
- Milk and other dairy foods (lactose)
- Apples, pears, honey, molasses (fructose)
- Wheat, onions, garlic (fructans)
- Kidney beans, chickpeas, lentils (galactooligosaccharides)
- Prunes, apricots, cherries, sugar-free gum and candy (polyols)
What do you eat on a low-FODMAP diet?
This diet can seem very restrictive, but there are a lot of foods that you can eat. Here are some examples:
- Vegetables: green beans, lettuce, cucumber, tomato, zucchini, carrots
- Fruits: banana, oranges, cantaloupe, grapes
- Dairy foods: lactose-free milk and yogurt, rice milk, hard cheeses
- Protein: meat, poultry, fish, tofu
- Grains: rice, oats, and quinoa, plus gluten-free breads, pasta, and crackers
- Nuts and seeds: almonds, pumpkin seeds, walnuts, pine nuts, sesame seeds
Cooking with onion and garlic is a no-no but there are alternatives, such as chives and scallions. You can also cook garlic in oil and remove the garlic before eating.
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